Gluten Free Broccoli Tots with Low Fat Ranch Sauce

by Carol Kicinski on April 3, 2016

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Gluten Free Broccoli Tots with Low Fat Ranch Sauce

When I was a kid, I loved tater tots. We didn’t have them often but when we did, I was ecstatic. I would drown them in ketchup and eat more than my fair share.

I haven’t had a tater tot in ages and honestly, I don’t think they would hold the same appeal for me these days. But I was feeling a little nostalgic recently and decided to try making a healthier, gluten free, and lightened-up version of tots – using broccoli instead of potatoes. And call me crazy but I just can’t quite wrap my wits around broccoli and ketchup, so I made a low-fat, ranch-style dipping sauce to go with them.

To lighten up the ranch style dipping sauce, I used non-fat Greek yogurt and low fat buttermilk and sour cream. I did not use fat-free mayonnaise because, to quote Monica from Friends, “That’s not mayonnaise!”

To make the Gluten Free Broccoli Tots with Low Fat Ranch Sauce, you simply blanch broccoli florets for a couple minutes, chop them up and mix with some seasonings and some stuff to hold them together – mainly a couple eggs and some gluten free Kinnikinnick panko style bread crumbs. Chill the mixture, shape into tots and bake – don’t fry. You don’t have to add the sriracha if you don’t want to, but I encourage you to do so.

So there you go – a lightened up, healthier version of a tater tot – great for kids and grown-ups alike.


Gluten Free Broccoli Tots with Low Fat Ranch Sauce



Kosher or fine sea salt
12 ounces (2 cups) broccoli florets
1 teaspoon onion powder
1 teaspoon garlic powder
½ cup shredded cheddar cheese or dairy free cheese shreds
2 large eggs, lightly beaten
2/3 cup Kinnikinnick gluten free panko style bread crumbs
2 teaspoons sriracha sauce
Gluten free non-stick cooking spray

Low Fat Ranch Style Dipping Sauce

¼ cup non-fat Greek yogurt
3 tablespoons low-fat buttermilk
1 tablespoon mayonnaise
1 tablespoon low-fat sour cream
2 tablespoons chopped chives
½ teaspoon kosher or fine sea salt
½ teaspoon freshly ground black pepper
½ teaspoon onion powder
½ teaspoon garlic powder



Bring a pot of salted water to a boil. Add the broccoli and cook for 2 minutes. Drain the broccoli and chop finely. Combine the chopped broccoli with the onion and garlic powder, ½ teaspoon salt, cheese, eggs, bread crumbs, and sriracha. Mix well and refrigerate for 15 minutes.

Preheat the oven to 400 degrees. Line a baking sheet with parchment paper or a silicone baking mat.

Scoop the mixture with a small ice cream scoop and shape like tater tots. Place on the prepared baking sheet, spray with cooking spray, and cook 10 minutes. Flip the tots and cook for another 8 – 10 minutes or until lightly browned.

Low Fat Ranch Style Dipping Sauce

Whisk together all the ingredients. Refrigerate, covered, until ready to serve.


Makes about 20 – 24 Gluten Free Broccoli Tots with Low Fat Ranch Sauce

The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers’ samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.

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